This exercise makes blood vessels younger with you
Recently, there has been a "fitness wave" on the Internet. Have you also followed the rhythm and joined this movement? Don't worry, exercise can be beneficial, but excessive or wrong exercise can also damage our bodies，sports fitness.
Which form of exercise to choose, how to grasp the intensity of these exercises, and what time period is more suitable for exercise?
With the arrival of another "Vascular Health Day", I will give you a scientific exercise guide for vascular health to answer the above questions for you!
what kind of exercise
Better for our vascular health
Regular exercise can not only lose weight and shape, but also enhance physiological functions. It is also an important way to prevent, treat and recover many cardiovascular diseases.
Among them, long-term, regular moderate-intensity aerobic exercise can reduce the incidence of cardiovascular events in hypertensive patients, and can prevent and delay the occurrence and development of atherosclerotic lesions [1].
Such as brisk walking, jogging, swimming, cycling, mountaineering, square dancing, Taijiquan, Baduanjin, etc., can affect hemodynamics and have a significant antihypertensive effect.
exercise intensity and frequency
How can we control it?
01
Frequency and intensity of exercise
Experts from the China Association for the Promotion of International Exchanges in Health Care recommend exercising for more than 30 minutes a day, at least 150 minutes a week, and no more than two days between each exercise.
For most healthy people, moderate-to-high-intensity aerobic exercise is recommended. So how exactly do you control the intensity of exercise? A method is recommended for your reference [2].
Self-perception method:
Feeling "relaxed" to "slightly tired".
When exercising, my heart beats faster, I sweat slightly, and I feel a little tired.
The breathing rate increases during exercise, and you can speak, but not sing.
After about 10 minutes of rest, breathing and heart rate can basically return to the levels before exercise.
02
When is the best time to exercise
Many friends have the habit of exercising in the morning, but for hypertensive patients and people at high risk of cardiovascular disease, the morning is considered a "devil time".
Because in the early morning, the neuroendocrine system in people's body begins to activate, blood lipids are relatively high, and platelets aggregate, so the risk of thrombosis increases. In addition, the low ambient temperature in the morning can easily induce spasm of arterial blood vessels and increase the probability of cardiovascular and cerebrovascular events.
Therefore, the daily exercise time should avoid the early morning time period. It is recommended to start exercising 1 hour after breakfast (9-10 am) or in the afternoon and evening, which also applies to most people.
Cardiovascular patients should pay attention to:
For patients with unstable blood pressure control, complications or exercise contraindications, it is recommended to exercise under the guidance of professionals.
Combined with your own physical conditions, moderately increase the amount of exercise within the tolerable range, and gradually achieve the expected amount of exercise.
Considering that blood pressure rises faster after waking up from sleep in the morning (morning peak), cardiovascular events are prone to occur, so it is best to exercise when blood pressure is stable after taking antihypertensive drugs.
these types of sports
Recommended for middle-aged and elderly people
If you are a little older or physically incapable of vigorous exercise, these lower-intensity exercises may be more suitable for you.
01
walk
If you want to achieve the goal of fitness, the walking speed is 80~90 steps/minute as a medium speed, and it should not exceed 100 steps/minute; the heart rate when walking is best controlled at "170 times per minute - age"; generally 3~6 kilometers per day , can be completed in 2 to 3 times [3].
In addition, you can flexibly adjust the amount of walking according to your physical condition to ensure that you have no symptoms such as shortness of breath and chest tightness.
02
jogging
Before jogging, do some warm-up exercises to relax the muscles in your limbs. At the end of your run, slow down and stop slowly until you get back to a quiet state.
If you are running for the first time, you can try running for 5 minutes first, if there is no palpitation, shortness of breath, etc., you can increase it by 5 to 10 minutes every day until it increases to 30 to 60 minutes. Do not overdo it [3].
03
Health Qigong
The movements of Health Qigong are slow and gentle, which is very helpful for exercising cardiopulmonary, immune, lower limb muscle strength, etc. It is very suitable for middle-aged and elderly people to exercise.
Some studies have found that exercising for about 30 minutes every day for 2 to 3 months can eliminate the cholesterol that causes arteriosclerosis on the blood vessel wall and protect the cardiovascular system [4].
The Huawei Sports Health APP has prepared a lot of Health Qigong for you, including oriental courses such as New Wu Qin Xi, Tai Chi Wave, and Baduanjin for Health and Wellness.
As a treasure in traditional culture, they are suitable for most people, and they can relax the tendons, activate the muscles, strengthen the body, strengthen the physique, and improve the immunity without sweating and strenuous exercise.
04
swim
Swimming helps systemic blood circulation, preventing or reducing arteriosclerosis and cardiovascular disease in the elderly.
When swimming, don't be too hungry or too full, test the water and slap your body before diving into the water. The water temperature should not be too low, and it may increase the burden on the heart after it is lower than 18 degrees Celsius. The amount of exercise should not be too large, the speed should not be too fast, within 20 to 45 minutes, 300 to 600 meters is appropriate [5].
It should be noted that due to the different physical functions of each person, the suitable exercises are also different, so you can try the above exercises first or seek professional advice.
Timely detection of vascular health
If you adhere to the above scientific exercise methods for a long time, I believe that your blood vessels can maintain youthful vitality! Want to know how elastic your blood vessels are and are you as healthy as your peers? Here’s a way to easily screen your vascular health at home:
By wearing smart wearable devices such as the HUAWEI WATCH GT 3 Pro and joining the vascular health research released by the China Medical Promotion Association, you can accurately screen for arteriosclerosis at home, and compare the risk with your peers, so you can see your vascular health status at a glance.
